Dietitian's tip:

Similar to rice pilaf, this richly flavored side dish features buckwheat groats plumped up in simmering vegetable stock and seasoned with fresh herbs and pungent spices.

Number of servings

Serves 6

Ingredients

1 tablespoon olive oil

1 yellow onion, chopped

1 cup buckwheat groats

3 garlic cloves, minced

1/2 teaspoon cumin seed

1/2 teaspoon mustard seed

1/4 teaspoon ground cardamom

2 cups vegetable stock or broth

1 tomato, peeled and seeded, then diced

1/2 teaspoon salt

2 tablespoons chopped fresh cilantro (fresh coriander)

Directions

In a saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the buckwheat groats, garlic, cumin seed, mustard seed and cardamom. Saute, stirring constantly, until the spices and garlic are fragrant and the buckwheat is lightly toasted, about 3 minutes.

Carefully pour in the stock. Bring to a boil, then reduce the heat to medium low, cover and simmer until the liquid is absorbed, about 10 minutes. Remove from the heat and let stand, covered, for 2 minutes.

Stir in the tomato and salt. Transfer to a serving bowl and sprinkle with the cilantro. Serve immediately.

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